[spoiler title="Group Metcons"]
Monday
Double Death by Wall Ball and burpees.
With a running clock, perform 3 wall ball and 3 burpees in the first minute, 4 and 4 in the second minute, 5 and 5 in the third minute, and keep going until you fall off the pace. Rest 1 minute after you fall off the pace. Then drop back down to 3 wall ball and 3 burpees in the next minute. Climb the ladder again as far as possible.

2 sets, rest as needed:
C1. 4 TGU/Side
C2. Front Plank 60sec
(for dumbbell row, with 2 feet on the ground, hinge torso forward, put one hand on a box or bench for support. Pull the hand with the dumbbell back and up toward the hip. Keep shoulder depressed and watch for upper trap dominance, which would be incorrect. Sort of like this, except the knee doesn’t need to be up on the bench: see video below, awesome sound effects, by the way)

[spoiler title="Competition"]
Workout 1
A. Clean and Jerk, Work to a Heavy Single, then 4x1@ 90% and 2x2 @ 80%
B. Power Snatch and Hang Snatch 4x1 @ 70%
C. Squat 6x1 @ 90-97%. Heavy but not limit weights. Only go for a new max if it’s feeling really good as you build up.

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